Q. I’ve signed up to do Dry July again this year with a couple of guys at work. If I’m honest, I’m pretty sure I won’t be able to get through it. Every other time I’ve tried to stop drinking, I’ve failed. Any tips to actually succeed this time?
First up, high five for committing to Dry July again – it’s not easy, especially when past attempts haven’t gone as planned. The fact you’re willing to try again is already a huge step toward success.
It can be helpful to think about what you’re wanting to gain from this experience (rather than what you’ll be ‘missing out on’). The benefits are clear – you’ll be saving money, sleeping better, have increased mental clarity and focus, perhaps even lose a bit of weight… Whatever is a motivator for you, pay attention to it. Consider getting an app to track your progress – this will help you maintain momentum by seeing the direct benefits.
Lean on your work buddies to keep each other accountable and celebrate every single little win. Resisting the urge to get competitive, a simple reframe of ‘us against the urge’ can help ensure you’re tackling the challenge from a framework of being a team.
If it’s the ‘out of hours’ or at-home drinking you’re most likely to struggle with, it can be helpful to swap your usual beverage with a non-alcoholic version. The ritual of unwinding with a drink is deeply ingrained for many, so having a satisfying substitute can make a huge difference.
Last thing, it’s okay if you have a slip-up. Don’t let guilt derail your entire journey. Instead, reflect on why it happened and use it as motivation to get back on track.
The key is not to quit altogether just because of one mistake.
If you have a question that you’d like answered by psychotherapist Bronwyn Penhaligon in the Your Health in Mind section of The Adviser, you can email your question in confidence to [email protected].
Or if you feel you need more support, you can visit penhaligons.com.au to schedule a one-on-one appointment.
